TRAINING FOR WEEK OF OCT 3rd - OCT 8th.

We have two weeks of pure training and workouts ahead of us, as we don't race until Mariner Invite on Saturday the 15th. So, let's take advantage and work hard these next several days leading into our next race. This is where we can make some solid fitness gains that will improve race effort. Let's call this week, THE WEEK OF NEWHALL.

  • MONDAY, October 3rd - POWERLINES
Meet at track shed as usual all week.  Run to Newhall for warmups.    

  • TUESDAY, October 4th - WORKOUT @ NEWHALL
Run to Newhall, warmups. 2 x 10-minute tempo run around Newhall on the gravel. 3-minute rest between sets for varsity, 4-minute rest for others. This should be slower than race pace depending on your level and experience. Varsity and multi-year runners, your pace should be around 20 seconds slower than three-mile race pace. All others should be 30 seconds slower than race pace. Could adjust pace on second repeat, if need be, you should be able to handle this tempo run comfortably.  All told, each rep is about 2/3's to 1/2 of your personal total race time. You shouldn't feel that burning sensation like you would on a fast Fartlek. This workout is about a deeper aerobic grind. After the workout, head to the grass area and do 4 x 20 second strides to get some gear change speed. This will be a tough workout, but the rewards will pay off. 

  • WEDNESDAY, October 5th - NATURE PARK/COWELL
Run to Newhall, warmups. Recovery pace.

  • THURSDAY, October 6th - WORKOUT @ NEWHALL
Run to Newhall, warmups. Memorial Repeats. 6 - 8 in total. Own the hill.

  • FRIDAY, October 7th - PERIMETER RUN
Run to Newhall, warmups. Little bit faster than recovery pace. 


  • SATURDAY, October 8th - WEEKEND LONG RUN
On your own, get out somewhere flat and run on your own or with a group.

​Let's have a great week.
Coach Kevin






1st Annual XC Turkey Trot fun run!

Its been some time since we have all gotten together for a run.  Join coach Sara, Kevin and Tim as we run a 5k loop starting at the clock in Downtown Concord.  We will unofficially run the mapped out course used for the traditional Concord Turkey Trot.  All are welcome to join for this run/jog /walk and burn some calories so you have more room for the ThanksGiving meal. 

Time:
8:00

​Map below, ignore the mile markers as they are not accurate. 



​For additional information you can visit the Instagram page @cvchsxctf 
​Check out pictures and video below from meets:
Tanya White just sent us pictures from the entire season.  They can be found under the photo drop-down on our media tag.
DAL Championships:  https://lorilarksphotography.smugmug.com/Championship-Season-Cross-Country-Race-on-11-9-19/n-kZGSRp
DAL #1: https://lorilarksphotography.smugmug.com/DAL-no-1-on-10-2-2019/n-XM4Rds
2019 Nike Video from Lori Larks: https://vimeo.com/362155055  
2019 Nike Pictures from Lori Larks:https://lorilarksphotography.smugmug.com/Nike-Invitational-9-21-19/n-HFKhhF
2019 Ed Sias Pictures from Lori Larks: https://lorilarksphotography.smugmug.com/ED-SIAS-INVITATIONAL-9-14-19/n-QJP7fp

Results for most of our meets can be found under Clayton Valley at athletic.net: http://www.athletic.net/CrossCountry/School.aspx?SchoolID=1002


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"If there is one thing I know, you have to run a lot, then run some more, then run some more.  If you don't love it, you're not going to be able to last long enough to get good enough."
-Alan Webb, American high school mile record holder (3:53.43)

"Somebody may beat me, but they are going to have to bleed to do it."
"To give anything less than your best, is to sacrifice the gift."-Steve Prefontaine 

“Mental will is a muscle that needs exercise, just like the muscles of the body.” -Lynn Jennings

“I tell our runners to divide the race into thirds. Run the first part with your head, the middle part with your personality, and the last part with your heart.” – Mike Fanelli

“Every morning in Africa a gazelle wakes up. It knows it must move faster than the lion or it will not survive. Every morning a lion wakes up and it knows it must move faster than the slowest gazelle or it will starve. It does not matter if you are the lion or the gazelle, when the sun comes up, you better be moving.” 

XC Pre-Conditioning Running:
Beginner Runners
3-4 x week: 25-30 minutes steady pace run

Second Year Runners
3-4 x week: 30-40 minutes steady pace run
1 x 50-55 minute run, steady, continuous

Third Year Runners
4-5 x 35-45 minutes steady pace run
1 x 60 minute long run, steady, continuous